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Ntchentche Yakunama Chingwe

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMbendelo
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior
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Ukuxhumana kwe Ntchentche Yakunama Chingwe

The Cable Lying Fly ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu ya pachifuwa, komanso imagwira mapewa ndi triceps, motero kulimbikitsa kumtunda kwa thupi ndi symmetry. Ndiwoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa makina a chingwe amapereka kukangana kosalekeza panthawi yonse yoyenda, kukulitsa kukondoweza kwa minofu. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere kutanthauzira kwa minofu, kuonjezera mphamvu, ndi kupititsa patsogolo ntchito zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ntchentche Yakunama Chingwe

  • Gwirani zogwirira za ma pulleys ndi manja anu kuyang'anizana wina ndi mzake, ndi kugona kumbuyo pa benchi, kutambasula manja anu m'mbali koma kusunga zigongono zanu pang'ono.
  • Pamene mukutulutsa mpweya, kokerani manja anu pamodzi kutsogolo kwa chifuwa chanu, ndikumangirira pang'ono m'zigongono zanu ndikufinya minofu yanu ya pachifuwa pachimake cha kayendetsedwe kake.
  • Pumani mpweya ndi kutembenuza pang'onopang'ono kayendetsedwe kake, kubwezera manja anu kumalo oyambira mwadongosolo, kusungabe kupindika pang'ono m'zigongono zanu.
  • Bwerezani izi kuti mubwereze nambala yomwe mukufuna kubwereza, nthawi zonse kusunga kayendetsedwe ka kayendetsedwe kake kuti musavulaze.

Izinto zokwenza Ntchentche Yakunama Chingwe

  • Mawonekedwe Oyenera: Mukamapanga chingwe chogona ntchentche, sungani zigongono zanu zopindika pang'ono ndikutsekeka pamalowa panthawi yonseyi. Pewani kulakwitsa kofala kwa kuwerama ndi kuwongola manja anu panthawi yochita masewera olimbitsa thupi, chifukwa izi zimatha kukuvutitsani m'zigongono ndi mapewa anu.
  • Mayendedwe Oyendetsedwa: Ndikofunikira kuwongolera kulemera panthawi yonseyi. Pewani kulola kuti kulemera kukukokereni manja anu kutali kwambiri, chifukwa izi zingayambitse kuvulala kwa mapewa. M'malo mwake, imani pamene manja anu akumtunda akugwirizana ndi thupi lanu. Komanso, pewani kugwiritsa ntchito mphamvu kuti mukweze zolemera. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Yang'anani Pachifuwa: Chingwe chogona chikuwuluka

Ntchentche Yakunama Chingwe Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ntchentche Yakunama Chingwe?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Lying Fly. Komabe, ayenera kuyamba ndi zolemera zopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kuti asavulale. Zimakhalanso zothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kuti muyambe kutentha ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ntchentche Yakunama Chingwe?

  • Kusiyana kwina ndi Incline Cable Fly, komwe mumachita masewera olimbitsa thupi pa benchi yolunjika kuti mulondole minofu yakumtunda kwa chifuwa.
  • The Decline Cable Fly ndi mitundu yosiyanasiyana yomwe imayang'ana minofu ya m'munsi pachifuwa, pamene mukuchita masewera olimbitsa thupi pa benchi yotsika.
  • Cable Crossover Fly ndikusintha kwina, komwe mumachita masewera olimbitsa thupi kuyimirira ndikuwoloka zingwe kumapeto kwa kayendetsedwe kake.
  • The Single Arm Cable Fly ndi kusiyanasiyana komwe mumagwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kuyang'ana mbali imodzi ya chifuwa panthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Ntchentche Yakunama Chingwe?

  • The Incline Push-Up ndi ntchito ina yomwe imathandizira Cable Liing Fly, monga momwe thupi limagwirira ntchito osati minofu ya pachifuwa, komanso imalimbitsa mapewa ndi triceps, mofanana ndi magulu a minofu omwe akugwiritsidwa ntchito pa Cable Lying Fly.
  • Zochita za Pec Deck Machine ndizothandiza kwambiri kwa Cable Lying Fly pamene imalekanitsa minofu ya pectoral, yopereka njira yofanana yoyendayenda ndi kugwirizanitsa minofu, zomwe zingathandize kupititsa patsogolo kutanthauzira kwa minofu ndi mphamvu.

Amaxabiso angamahlekwane kanye Ntchentche Yakunama Chingwe

  • Kulimbitsa thupi pachifuwa ndi chingwe
  • Kuchita masewera olimbitsa thupi kwa Cable Fly
  • Zochita zachingwe pachifuwa
  • Kuchita masewera olimbitsa thupi pachifuwa
  • Chingwe Fly pa malo onama
  • Kunama Cable Chest Fly
  • Zolimbitsa thupi zama chingwe kwa minofu ya pectoral
  • Kusiyanasiyana kochita masewera olimbitsa thupi
  • Kunama Cable Fly chifukwa cha minofu ya pachifuwa
  • Kuchita bwino kwa chingwe pachifuwa.